Escape starvation mode.
aejones02
Posts: 15
I'm pretty sure my body is in starvation mode as I either gain or at least don't loose weight on 1200kcal. I'm 1.68m and 29. Admittedly, my eating has been somewhat restricted for a long time hence thinking it's starvation mode. BUT my weight is healthy and I don't want or need to gain any. Has anyone any advise on how to break out of this low calorie existence but remain healthy weight I am?? :ohwell:
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Replies
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working out harder and eating more.... it may don't make sense to you, but your body slows down when you are starving... and when you eat, you are burning calories0
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MFP's "1200 rule" does not apply to everyone. We all have different weights, heights, ages (which affect our metabolism), so naturally the amount of calories that lead to starvation mode is different for all of us.
Here is how you can calculate the amount of minimum calories you SHOULD be eating to avoid starvation mode.
For WOMEN: 655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)= BMR The amount of calories your body burns just from being alive
FOR MEN: 66+(6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 age in years)= BMR. that amount of calories you burn just from being alive.
Step 2: Take that number and multiply by your activity level:
1.2 Sedentary (little to no exercise)
1.375 Lightly Active (1-3 days a week)
1.55 Moderately Active (3-5 days a week)
1.7 Very Active (6-7 days a week)
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
The final number is the amount of calories you should eat a day.0 -
Increase your calories very gradually, maybe just 200-300 per week. During that time do resistance training as intensely as you can. When it gets easy, make it harder. Give each addition a few weeks for your body to adjust, then add more, until you are eating a reasonable amount for your age, height and activity level.
You may gain a little but as you gradually raise your BMR by eating more and building muscle it should even out.0 -
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
The final number is the amount of calories you should eat a day.
If she's already maintaining or gaining at 1200 these calculators are not going return accurate numbers for her. She's not trying to prevent starvation mode. She's trying to reverse it.0 -
You'll have to do it slow, and yes, you will see weight gain at first.
I abused my body with a couple of years of very low calorie dieting about 9 years ago, and it took 2-3 years to fully overcome it. Admittedly I did it VERY slowly, and used heavy lifting as my crutch to get through it without gaining very much weight at all.
I would start by adding 50 calories daily for 2 weeks, then 100 calories, etc..
How tall are you and what is your weight? Go figure out your maintenance calories, and adjust slowly from there.
You will be happy you got out of that vicious cycle.0 -
You may feel that 1200 is not sustainable for you, but you are nowhere near starving. You can up your calories. You will lose weight more slowly. Your choice.0
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Here is an article that describes the situation, how to get out of it and what you should expect. You will see initial weight gain and then a reversal for an overall loss.
http://www.bodybuilding.com/fun/core_march_8.htm0 -
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
The final number is the amount of calories you should eat a day.
If she's already maintaining or gaining at 1200 these calculators are not going return accurate numbers for her. She's not trying to prevent starvation mode. She's trying to reverse it.
She's maintaining or gaining at 1200 because her body is in starvation mode. By calculating the actual calories she needs to be eating, rather than MFP's advised 1200 cals, her body will get the proper nutrition it needs to be healthy and lose weight.0 -
When I have eaten more, I gain
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You'll have to do it slow, and yes, you will see weight gain at first.
I abused my body with a couple of years of very low calorie dieting about 9 years ago, and it took 2-3 years to fully overcome it. Admittedly I did it VERY slowly, and used heavy lifting as my crutch to get through it without gaining very much weight at all.
I would start by adding 50 calories daily for 2 weeks, then 100 calories, etc..
How tall are you and what is your weight? Go figure out your maintenance calories, and adjust slowly from there.
You will be happy you got out of that vicious cycle.
Thank you for reply. Not easy. I'm 1.67m and 53kg but this is the upper end of what I can tolerate if you know what I mean.0 -
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
The final number is the amount of calories you should eat a day.
If she's already maintaining or gaining at 1200 these calculators are not going return accurate numbers for her. She's not trying to prevent starvation mode. She's trying to reverse it.
She's maintaining or gaining at 1200 because her body is in starvation mode. By calculating the actual calories she needs to be eating, rather than MFP's advised 1200 cals, her body will get the proper nutrition it needs to be healthy and lose weight.
She would definitely gain doing it that way. And probably gain a lot because she would be several 100 calories in surplus. Slow increases are the better way.
Online calculators return results for the average person. The average person does not have a depressed metabolism from long term low calorie dieting.0 -
MFP's "1200 rule" does not apply to everyone. We all have different weights, heights, ages (which affect our metabolism), so naturally the amount of calories that lead to starvation mode is different for all of us.
Here is how you can calculate the amount of minimum calories you SHOULD be eating to avoid starvation mode.
For WOMEN: 655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)= BMR The amount of calories your body burns just from being alive
FOR MEN: 66+(6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 age in years)= BMR. that amount of calories you burn just from being alive.
Step 2: Take that number and multiply by your activity level:
1.2 Sedentary (little to no exercise)
1.375 Lightly Active (1-3 days a week)
1.55 Moderately Active (3-5 days a week)
1.7 Very Active (6-7 days a week)
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
The final number is the amount of calories you should eat a day.
According to this my BMR is 1600 but I gain on anything more than 1200 0 -
Would anyone be able to suggest me a regular plan (don't mind repetitive) - motivation to eat is very hard due to chronic severe depression and PTSD but this is not helping so do want to try and make changes but don't know where to start.... I've searched online for plans but not got far. Personal recommendation would be better if anyone felt able to share. Thank you in advance.0
-
MFP's "1200 rule" does not apply to everyone. We all have different weights, heights, ages (which affect our metabolism), so naturally the amount of calories that lead to starvation mode is different for all of us.
Here is how you can calculate the amount of minimum calories you SHOULD be eating to avoid starvation mode.
For WOMEN: 655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)= BMR The amount of calories your body burns just from being alive
FOR MEN: 66+(6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 age in years)= BMR. that amount of calories you burn just from being alive.
Step 2: Take that number and multiply by your activity level:
1.2 Sedentary (little to no exercise)
1.375 Lightly Active (1-3 days a week)
1.55 Moderately Active (3-5 days a week)
1.7 Very Active (6-7 days a week)
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
The final number is the amount of calories you should eat a day.
According to this my BMR is 1600 but I gain on anything more than 1200
Exactly. People don't always understand the calculators. TDEE = maintenance calories. The calculators can help by giving you an average for someone with your stats, but the definition of TDEE is the amount of calories at which you maintain your weight. If you maintain at 1200 then your TDEE is 1200. No need to calculate.
You want to increase your BMR and TDEE. It's going to take time, patience and work. But you'll get there.0 -
When I have eaten more, I gain
How long have you been on a 1200 calorie diet?0 -
When I have eaten more, I gain
How long have you been on a 1200 calorie diet?
I've not eaten more than that for about 8 years. Less at times.0 -
Would anyone be able to suggest me a regular plan (don't mind repetitive) - motivation to eat is very hard due to chronic severe depression and PTSD but this is not helping so do want to try and make changes but don't know where to start.... I've searched online for plans but not got far. Personal recommendation would be better if anyone felt able to share. Thank you in advance.
Do you prefer repetition and consistency or do you prefer to eat a varied amount each day? You could try calorie cycling as a way to increase calories. Eating low one day, then high the next. Or low for 2 days, high for one. But keeping your average calories within a goal of 1250 - 1300.
Or just eat that much steadily. That will give you surplus of 250 - 500 per week. Assuming you have no medical diet restrictions, set your protein and fat each at 25 - 30% of total calories. Focus on those and fill in the rest with carbs.
And do intense resistance training. Lifting weights is ideal if you have access to weights and are willing to do it. But body weight exercises or resistance bands can also do the job. Just make sure it's hard. This will lessen the amount of weight you gain and more importantly it will maintain or increase muscle which can make you not gain inches even if you do gain kg.
After a few weeks, increase your calories to 1350-1400 per day (each day or on average). Then after a few more weeks, increase again.
Eat whatever you enjoy to meet the goals but focus on healthy foods.0 -
That is a long time. You should not eat lower than your BMR, especially long term. You need to increase slowly to your BMR. If you gain a few, no biggie. It is not fat. I am sure it just water. If it is fat, your body needs it.0
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MFP's "1200 rule" does not apply to everyone. We all have different weights, heights, ages (which affect our metabolism), so naturally the amount of calories that lead to starvation mode is different for all of us.
Here is how you can calculate the amount of minimum calories you SHOULD be eating to avoid starvation mode.
For WOMEN: 655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)= BMR The amount of calories your body burns just from being alive
FOR MEN: 66+(6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 age in years)= BMR. that amount of calories you burn just from being alive.
Step 2: Take that number and multiply by your activity level:
1.2 Sedentary (little to no exercise)
1.375 Lightly Active (1-3 days a week)
1.55 Moderately Active (3-5 days a week)
1.7 Very Active (6-7 days a week)
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
The final number is the amount of calories you should eat a day.
According to this my BMR is 1600 but I gain on anything more than 1200
Then either you're overestimating, or not tracking right. Starvation mode doesn't exist.
If you're not using a measuring cup+scale for everything, then you're not tracking it accurately.
Edit:
hydration has a huge effect on scale weight too. I can swing +/- 5-10lbs in a day depending on whether or not I'm carbing up.0 -
MFP's "1200 rule" does not apply to everyone. We all have different weights, heights, ages (which affect our metabolism), so naturally the amount of calories that lead to starvation mode is different for all of us.
Here is how you can calculate the amount of minimum calories you SHOULD be eating to avoid starvation mode.
For WOMEN: 655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)= BMR The amount of calories your body burns just from being alive
FOR MEN: 66+(6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 age in years)= BMR. that amount of calories you burn just from being alive.
Step 2: Take that number and multiply by your activity level:
1.2 Sedentary (little to no exercise)
1.375 Lightly Active (1-3 days a week)
1.55 Moderately Active (3-5 days a week)
1.7 Very Active (6-7 days a week)
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
The final number is the amount of calories you should eat a day.
According to this my BMR is 1600 but I gain on anything more than 1200
Then either you're overestimating, or not tracking right. Starvation mode doesn't exist.
If you're not using a measuring cup+scale for everything, then you're not tracking it accurately.
Edit:
hydration has a huge effect on scale weight too. I can swing +/- 5-10lbs in a day depending on whether or not I'm carbing up.
Whether Starvation mode exists, it is absolutely unhealthy to eat below your BMR for a long period of time. It has long term issues and slows your metabolism. Call it what you will, but it is not the healthy way to maintain any long-term eating plan.0 -
MFP's "1200 rule" does not apply to everyone. We all have different weights, heights, ages (which affect our metabolism), so naturally the amount of calories that lead to starvation mode is different for all of us.
Here is how you can calculate the amount of minimum calories you SHOULD be eating to avoid starvation mode.
For WOMEN: 655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)= BMR The amount of calories your body burns just from being alive
FOR MEN: 66+(6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 age in years)= BMR. that amount of calories you burn just from being alive.
Step 2: Take that number and multiply by your activity level:
1.2 Sedentary (little to no exercise)
1.375 Lightly Active (1-3 days a week)
1.55 Moderately Active (3-5 days a week)
1.7 Very Active (6-7 days a week)
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
The final number is the amount of calories you should eat a day.
According to this my BMR is 1600 but I gain on anything more than 1200
Then either you're overestimating, or not tracking right. Starvation mode doesn't exist.
If you're not using a measuring cup+scale for everything, then you're not tracking it accurately.
Edit:
hydration has a huge effect on scale weight too. I can swing +/- 5-10lbs in a day depending on whether or not I'm carbing up.
It is completely possible to accurately track and gain weight with low caloric intake, especially if you've been eating very little for a long time. I know I gain with anything higher than 1500 and maintain between 1400 and 1500 (ALL foods weighed on a digital scale). I've also trashed my metabolism with stupidity throughout the years.0 -
MFP's "1200 rule" does not apply to everyone. We all have different weights, heights, ages (which affect our metabolism), so naturally the amount of calories that lead to starvation mode is different for all of us.
Here is how you can calculate the amount of minimum calories you SHOULD be eating to avoid starvation mode.
For WOMEN: 655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)= BMR The amount of calories your body burns just from being alive
FOR MEN: 66+(6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 age in years)= BMR. that amount of calories you burn just from being alive.
Step 2: Take that number and multiply by your activity level:
1.2 Sedentary (little to no exercise)
1.375 Lightly Active (1-3 days a week)
1.55 Moderately Active (3-5 days a week)
1.7 Very Active (6-7 days a week)
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
The final number is the amount of calories you should eat a day.
According to this my BMR is 1600 but I gain on anything more than 1200
Then either you're overestimating, or not tracking right. Starvation mode doesn't exist.
If you're not using a measuring cup+scale for everything, then you're not tracking it accurately.
Edit:
hydration has a huge effect on scale weight too. I can swing +/- 5-10lbs in a day depending on whether or not I'm carbing up.
It is completely possible to accurately track and gain weight with low caloric intake, especially if you've been eating very little for a long time. I know I gain with anything higher than 1500 and maintain between 1400 and 1500 (ALL foods weighed on a digital scale). I've also trashed my metabolism with stupidity throughout the years.
Weight perhaps (but like I said the scale doesn't tell much of the story). Spend any amount of time on fitness/nutrition forums and you'll see myriad insanity like "OMG I ate a cupcake and now i'm 3lbs heavier" (which is of course absurd).
IF your BMR is actually X, then eating under X is a deficit and WILL make you lose weight. Most people either:
1. Inaccurately track intake.
2. Overestimate TDEE.
Figuring out your real BMR/TDEE can be a tricky part. Really monitors are the most accurate (stuff like a bodybug), whereas formulae and calculators can be vastly off. I put my own number into 5 different BMR calculators and the results are: 1858.65, 1753 (x2),2230, and 2106. So assuming my TDEE is around 2300 (which is the number I'm currently using) anything under that is a deficit/cut for me. BUT you can see depending on the internet calculator I used, I may assume my BMR is much higher then it actually is, which in turn pushes up my TDEE. If I assume my maintenance calories are something like 2700 (when in reality they're 2300) and do a -500 cut at that rate (which is really a -100 calorie deficit) you can see where problems arise. Instead of being able to cut (on average) 1lb per week, i'm only cutting 1lb per month; huge difference there.
Women typically have less LBM (which makes up the lion's share of metabolism) then men. So lets say a woman has a maintenance of 1500 (as opposed to 2300), it's much harder to create a large calorie deficit through diet. To put her on -500/day would mean 1000 calories, which isn't a lot of food (by comparison I eat 700-800 calories per day in protein alone).
When adding the 2 together, you'll see frequent complaints about stalls,pleateaus, and "starvation mode". While stalls and plateaus DO exist (and mostly from fluid retention), starvation mode is an excuse to eat more. Using the above example lets say our 1500 TDEE woman is eating -250/day (which is 1/2 lb per week give or take). Now lets add in that she "eyeballs" her measurements, and you can see how very easy it is for her to be eating at maintenance all the while she thinks she's in a deficit.0 -
Eat like a diabetic, snack every few hours.
Quaker 25% less sugar, adkins snack bars, babybell cheeses - all things I use to snack on the go.0
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